Oxford Neuroscientist Reveals How POOR SLEEP Leads To Chronic Disease! | Russell Foster

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The tired brain remembers negative experiences but forgets the positive ones. Is there a more powerful statement in favour of going to bed earlier and prioritising our sleep? Modern life has seen us push into the night, staying up later and extending our social and work lives around the clock. But this, says today’s guest, goes against what our bodies are wired to do.
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[@nancyjo77056]

I was a medical transcriptionist at a cancer center in 1975. In clinic notes the physician would mention the circadian rhythm of the patient as a means to determine the optimal time to begin chemotherapy.

[@mahimagabriel3798]

Did the doctors say it mattered if someone was a late late night owl? I’ve always been an owl …

[@ed7519]

​@mahimagabriel3798 It's not ideal to go to bed late. I used to be the same. It's just a matter of getting up earlier and earlier and trying to go to bed earlier, you will if you get up early. 😅 The hours before Midnight are supposed to be beneficial. Sleeping by 10pm is good.

[@suzibarlow3611]

Since being so ill with Covid, when I slept straight through five days and was restored, I have become a sleep expert. I LOVE sleeping. This is from a five hours a night person for 30 years. I have a sea salt bath before bed, do not look at blue light electronics for an hour before the bath, read a bit and then do a brief (15 min) intentional meditation with breathing to relax muscles and start to sleep. I also have 18 g of collagen peptides in water prior to sleep. This gives me sweet dreams! Also healed my joint issues. A small side effect discovery. Changed my life quality!

[@UTAH100]

Good job!

[@gardengoddess1283]

Wow! I too, am a 4-6 hour a night sleep. My issue is chronic pain, the longer I sleep, the harder it is for me to get out of bed. But, we just purchased a new bed that lifts the head and legs,(an adjustable bed) and hopefully this will help with the pain, becuz I’ve been sleeping in a chair for almost a year now, and the pain is hardly there when I get up. But I need to elevate my legs , I have bad circulation in my legs. This is a tough call, I just wake up after 4-5 hours and I can’t go back to sleep. I think I need a ritual like you’re doing, thanks for your input. Good luck to you!

[@sarahgirard1405]

@@gardengoddess1283 if movement helps, then a chair would actually restrict your usual nightly movement we humans all do… maybe your bed was too soft? So it discouraged movement aswel? Maybe…

[@gardengoddess1283]

@@sarahgirard1405 thank you for your thoughts on this. When I sleep in a chair, I’m able to get up and start my day faster then when I lay flat. We had a really nice bed, it was a Saatva mattress, and I can’t do soft, but we figured it out my getting a adjustable bed. The adjustable bed can raise my head and also my legs to help with circulation. So far it’s working, but the down side is the cost of the bed! We just couldn’t afford to get a split bed, this would give me the freedom of adjusting it any way I’d like, without bothering my husbands side, he can do his any way he’d like, but they cost around $18,000 give or take a few more grand. The one we got adjusts the entire bed, so we must agree on the position, it works tho, because my husband snores and when we lift the head up some it actually helps decrease his snoring. We paid $8,000 for the one we got, (still quite pricey for a bed) but it has different levels of massage in it, it has LED lighting under the bed and a zero gravity level which works really nice. We just got it, so I’m giving it 3 months to test it out, but so far I haven’t woken up in the extreme pain I used to, I just hope it lasts. It’s too expensive not to work for me, but I’m happy with it so far. Have a beautiful day & God bless 🥰

[@sarahgirard1405]

@@gardengoddess1283 that’s fantastic. Keep on keepin on. :-)

[@revivingmind879]

This is a must watch for all, especially for older adults because sleep is an essential part of one's life as it allows us to recharge and recover from all the activities we've done throughout the day. We agree with this video because it's not just the amount of hours you sleep, but the quality of it matters as well. Having poor quality sleep doesnt allow your body to maximize the benefits we get from our rest. One thing that would definitely affect one's rest is anxiety and negative emotions which can be pretty challenging to deal with, but it is definitely possible to rise from. We'd like to thank Dr. Chatterjee and Prof. Foster for talking about how important sleep is and how it affects our body. You guys remind us of Reviving Mind's health and wellness coaches who help older adults live their best lives.

[@YummyBanks]

Up at 3 am watching this

[@lostboi3974]

About 3 weeks ago I started only eating between noon and 6pm. Getting use to only eating that much helped me stop snacking late. So I started going to bed around 9pm. I also stopped watching TV and only listening to relaxing music. I don't sleep with my phone or an alarm in my room and I naturally wake up around 430am now and get out of bed around 5am with no need for caffeine and right away I take a 2.5 mile walk. I'm 41 and feel more refreshed than I have felt since I was a teen.

[@UTAH100]

Awesome job. Now read The Plant Paradox. Trust me- build in 2-3 HIIT sprints into your walks. It makes a huge difference. 1-3 HIITS, 30 seconds each = 45 minutes of walking. Do both, eat well and rest and you are winning! Do resistance training to- at least some. 2MAD is great as is some I.F. Buy some black-out shades to eliminate ALL lights in your room. Weighted blankets help too. 12-6 feeding window is perfect. Care to share what you eat? Your top-10 go to foods? Nutrition is my hobby (10 years so I know quite a bit.) I am glad to give you my thoughts.

[@lostboi3974]

@@UTAH100 I will definitely get back to you 👍

[@UTAH100]

@@lostboi3974 Sounds good. For me, nutrition is a little more important than exercise (also very important.) Doing both together however is without a doubt a very powerful combination.

[@miaash3870]

This ought to be everybody's lifestyle! Our hospitals will have very few patients!

[@StarWarsMatcha]

I’m 43 & I’m going to try to do similar things soon, thanks 🙏🏻 for sharing, you inspired me, I appreciate it.

[@barbaraschultz1442]

Yes, I agree physical and emotional exertion during the day in relation to quality of sleep (stress, streaming, EMF, caffeine, alcohol, poor diet, eating late). Yes, sleep is therapy!!

[@richardlay8405]

My daughter has a 3 year old son. Every now and then she calls me and says that she really needs a nap. I run over and play with my grandson for about 3 hours while she takes a long nap. It is a win for both of us.

[@erejo3274]

God bless you. Your daughter is blessed

[@lizafield9002]

This happened to me during 4 years of elder care for my sweet old folks. "I'm desperate," i would call their neighbor. They'd come & give me a break, and when leaving would say as i thanked them, "Don't worry, it takes a village to raise up our old folks."

[@rosamorales3270]

What is the name of the book?

[@ameliaclark5792]

I’ve always felt better with 9 hrs of sleep. I don’t do well with jet lag. Even turning back the clocks and pushing them forward effects me.People always would say you’re sleeping your life away! but I needed it. Now that I’m retired I let my body wake me up when it’s ready not by a alarm clock and I take my time to wake up and have a slow first hour of my day. I also have no window coverings in my bedroom or living room I’ve found that helps keep me in rhythm. Sleep is everything! I never turn the bathroom light on if I get up in the night. I have night lights. It’s the same we do for babies. These doctors are brilliant.

[@robinrevels1787]

⁰

[@yl1487]

Glass significantly filters EM waves ... perhaps without it in the way the help with being kept in rhythm might be amplified. Have found that is so for me anyway.

[@janpierzchala2004]

effect - cause, affect - influence

[@yl1487]

@@janpierzchala2004 congratulations on your attention to detail. Now, yet another turn of phrase that came to my mind in relation to these words involves a 'bringing about' meaning, such as in 'effecting a change' (i. e. bringing about a change) ... ah, language ...

[@janpierzchala2004]

@@yl1487 Thank you. There is clearly some subconscious similarity/difficulty with that affect/effect being mixed for ages

[@Neil2022]

I always feel better on advice from health care professionals that look after themselves, mentally, physically and spiritually

[@garlicbreathandfarts]

I used to go clubbing and never sleep. Now I am old and live on the Med. I nap at least once a day now and get about 10 hours of shut eye daily. I am relaxed and healthy now.

[@MKstudiovideo]

Please bring Russell Foster back for the second episode! The best video on sleep I've ever seen (and I've seen so much of them already). Thanks both of you guys! Suggestion: In the next episode, I would really appreciate you to address the importance to go to bed at the same time. In other words, is regularity really that important?

[@gingercat]

I think he's greatly discounting the absolutely ridiculously early school start times. If school start times aren't adjusted to reasonable times, teenagers will continue to be sleep deprived. He even said that asking a teenager to wake up at 7 was like asking a 60 year old to wake at 5. School start times MUST be adjusted for teenagers to be healthy.

[@MTknitter22]

I disagree @Heather! Teens need to be taught from youth to go to bed early and get their fannies up early!!

[@homefrontforge]

As a near sixty year old, sleeping in until 5 would seem luxurious!

[@DrChatterjeeRangan]

Hello Heather, I completely agree that school start times need to be looked at urgently! Rangan

[@bharathsf]

I just found this channel! Sometimes KZbin algorithms can do amazing things

[@tisbutaname45]

This is so so true - sleep is not an intrusion - it is vital for all aspects of good health!

[@bluerayfrequency7335]

I'm gobsmacked, 2 intelligent PROFESSIONALS with compassion. I'm now retired, but here in the land of Corporate States of America, where the average worker (including those that might need special sleep accommodations) Are NOT now, or have ever been valued enough for actual humanity to be implemented into the workforce.

[@lisengel2498]

I love the basic very Logic conclusion. - Mornings preferably bright light and evening warm cozy fire or sunset - listening to stories - going into Dream states. 🎵🖤🎶

[@niranjanpaul2176]

Gist of it

[@hx7193]

So glad I gave up job as cabin crew due to all this information . I knew it wasn’t healthy . I often miss it but I have never known tiredness like it going through so many time zones . I could just power through . Became so tired I couldn’t sleep for long . Working in an environment/ planes and high altitudes where my O2 levels were depleted . My head felt so fuzzy for years . I worked as a Nurse NHS before this but that was mild compared to being cabin crew I’m so glad I did it but I feel so much better now . Many thanks gentleman

[@barbaraschultz1442]

Due to shared parenting time with my son, I lived further from school, leaving at 5:30 am., requiring to be in bed by 9:00 pm. Living with Ex, fast food dinner at 9:30 pm, bed at 1:00 am, video games all evening, sleep until 7:00 am. This constant reset pattern made it harder for my son having a further drive.

[@annefricker8474]

The only problem I gave with sleep is staying awake. I’m very much affected by light. As soon as darkness falls I’m tired. So in summer I keep going. Sometimes I have a cat nap but it will be nearly midnight before I fall into bed in the height of summer. In winter I struggle sometimes to get past 7pm so much so I’ll fall asleep on the sofa.

[@RoseMary-gl4ee]

Tired = negative thoughts……WOW yes!

[@Bertuzz84]

Since i have been cutting down on caffeine i have started to like going to sleep a lot more. No more spending 2-3 hours with my mind racing before i can finally fall asleep. I used to hate going to sleep as a heavy caffeine user, and now it's quite relaxing.

[@daveoatway6126]

I love good scientists recognizing that "It may be statistical significant, but biologically meaningless." and "it's more complicated than that." Now journalists need to get the message!

[@niranjanthambythurai2888]

This video actually heightened my anxiety even more. Should be the other way around. The following is what worked for ME. Calm anxiety first. - We eliminate it or dial it down first so it easy to sleep. What worked for me was what Dr. David Burns said in one of his videos. The moment you believe that Anxiety is a Con job, Sadness/Depression is a Con job, Fear/Claustrophobia is a Con job, thoughts creeping into your mind are a con job you start to make a 180 and instantly feel good. Dial these down to 5%. After all you need all of them, without them you will turn out to be a AH. So, invite them, play with them, and say now you are a con job and move on. So, when you keep on doing this exercise in your head while you get in your sleeping position with diaphragm breathing, you will get those few hours of sleep. Step #2 - 1) Go out into the nature, 2) work out, 3) diet, 4) meditation - do these steps every day throughout the day and finally according to William Harshman Step #3 - During meditation repeat your core values so you are telling your brain your new core values you want to live by.

[@user-vj6jn6ej6u]

The message about the polyphasic sleep I needed to hear! Thank you!

[@despinapsara3797]

What a brilliant podcast. Thank you so much for all this useful information.

[@eva0248]

Fascinating subject! I really enjoyed this podcast. Thanks for sharing such good knowledge. Your podcasts always give me the will to change my behavior and habits for a better life!

[@maureencrispin307]

I was glued to this discussion ~ I’ve learnt sO much and yes please for Part 2

[@plarkin6433]

Some wonderful doctor said iodine helps sleep. Kelp really helps mine. Thank you

[@sleepconcentrationmeditation]

This is enlightning.🍀Thank you for your work Doc.

[@miaash3870]

A magnificent channel! Thank you Dr. Rangan

[@anne-marieh6128]

Absolutely the most intriguing and brilliant interview/content! Many, many, many thank yous!

[@SarahEdensOfficial]

This is so helpful thank you!

[@lynnbittner5190]

Great conversation, so informative thank you 😁

[@Disirablepossessions]

This is fascinating, please keep the conversation, I am thoroughly enjoying it.xx

[@moniquemitchell7326]

Thank you for this interview. What a beautiful soul Russell is...everything he said made sense 😊

[@meesamagill1193]

Loved this conversation. Thanks for bringing all these amazing guests on, Rangan. Loved the message at the end that broken sleep isnt a bad thing

[@susydyson1750]

Listen to dr. Medina ramlakhan of UK 🇬🇧 at ‘’ action for happyneses

[@susydyson1750]

Excellent useful talk … I’ve also taken to the importance of sleeping with the mouth closed which helps no end and I’d have loved it if this subject had also been covered

[@brynne610]

Cool!! I've done years of EMDR which appears similar to REM sleep and findings you present are fascinating

[@AL_EVOz]

This was very interesting. Morning light definitely helps. Thank you for this video.

[@2126Ale]

Greetings Professor Russell, very readed..!! excelent information!

[@marilyndale487]

I fell asleep listening to this podcast last night and missed most of it! Trying again to hear it now. I found the same effect with Matthew Walker's interviews....

[@nealbowden4159]

I really like the content! Very helpful.

[@aruneeheron3317]

I have come back to listen to this EP for the second time. It is really interesting for me as it was something happening in my family. ( no more that problem now)

[@baycast]

Thank you so much for this video.

[@redpillrepository]

Fantastic interview! This is my first time seeing your channel and now I'm a sub 😀

[@surabhic]

Ur content is so great.. Always helpful in regular to use.

[@dan007ification]

This was great thank you.

[@myworld9746]

Shift pattern varying all the time between early shift, night shift and a long day shift is causing havoc. I am exhausted all the time😟

[@galespressos]

Pertinent info for many people. Have experienced sleep disturbances due to people in buildings have lived in. Health dramatically declined as a result... Got cancer myself after health. declined. Neighbor had relapse of cancer. Did not seem coincidental.

[@roseharper2648]

Thank you for a brilliant podcast 🙏🌹

[@naushinhusain5488]

Absolutely fascinating! as a doctor on shift work, this has definitely opened my mind to the dangers of sleep deprivation! another fantastic podcast, thanks Rangan! I'm off to buy Russell's book so I can talk to my patients about it

[@wendyhannan2454]

That’s fantastic your doing that, I wish there were more Drs like you. This is a great video, thank you. I’ve had slept problems for decades, I’m now learning to sleep 😴 7-8 hours a night, and I’m functioning and feeling so much better.😉

[@gracecarrillo2173]

💗

[@rosamorales3270]

Name of book pls?

[@wendyfellows7333]

@@rosamorales3270 Life Time… See Amazon link in Rangan’s show notes above.

[@garysides636]

Wow ....what an interesting vlog and interview. I don't believe in trackers as many give such poor results...or inconsistent at the very least. My sleep score was all over the place. For me some of the biggest changes in my sleep quality is listening to frequency music , meditating, reducing stress, being consistent at gym and the biggest is sleeping by myself. For years my partner has been suffering with the "change" and her sleep duration is an hour at a time .....not helped by my snoring I felt guilty and tired myself as we would wake each other up so I decided to sleep downstairs. I've never ever slept so well. I wake refuelled and rested......i am not saying this will work or ideal for many but it's helped us both. She is still suffering but at least she can get up or do what she wants without waking me up. Also, upping my water intake to around 3 litres per day has helped I believe. Sometimes I have to "get up" but I am soon back to sleep quickly.

[@lucycallaghan8435]

I think the more you worry about sleeping, the bigger the problem to the extent that it can become obsession. A few years back, when a great opportunity was presented, I decided to quit my job and take a break. I suddenly stopped sleeping even though I had nothing to worry about but I guess my body clock was messed up without the usual routine. I literally spent whole nights without sleeping. I tried everything from the lavender drops on the pillows, various natural supplements, herbal tea, meditation apps, Tibetan chants and I even bought a white noise apparatus which was surprisingly pleasant to listen to but did very little for my sleep. It was only when I decided not to worry about it and let sleep come to me that I went back to sleep and slept soundly ever since. I decided that I couldn’t fight for sleep that sleep had to find me. Strangely the lack of sleep did not affect my daily routine and once I got out of the bed I functioned fine. It was more the unpleasant feeling of being awake when everyone else was asleep.

[@susanenglish3791]

I swear that I slept great until my husband asked me every morning "did you sleep well? ". Never thought about it before and now have insomnia.

[@martinasikk6162]

Very interesting.

[@carolinecroft7029]

Excellent video !

[@justeatingbigmacs]

food for thought, i use to be a HGV driver, doing 60 hours a week doing nights, driving 44tonnes at 56mph on the M6 i quid because i was so tired at the end of the week, so how many HGV drivers are driving around the country tired

[@janetmarmaro8269]

You are so right

[@dianasmith725]

Very impressed with both guest and Chatterjee. Just subscribed. Nice channel

[@bharathsf]

I did analysis of my sleep for the first 6 months as a personal project (completely unrelated to my anxiety) and I have been feeling anxious ever since 2020 after lock down started. I have stopped watching news, deleted social media accounts but still anxiety reduced but I was feeling anxious. After the analysis came out, I saw I was sleeping on average only 6 hours during weekdays for atleast 6 months. After seeing the podcast I am 100 percent sure it is because of sleep deprivation. I have been constipated more, I have been putting on weight. I am pretty sure it's all related. I will sleep properly from now on and switch off the alarm

[@casandrajohnsonberry7071]

Thank for this info. we constantly hear that we need 8-10 hrs of solid sleep 😴 I actually know people who gets that much sleep but I'm not one of them. I usually fall asleep fast within 10mins but wake up several times during the night so I believe I'm not getting any sleep even though I feel fine throughout the day. When I wake up at night I just lie there I don't think about anything in particular and I drift back off to sleep again and repeat it's annoying. I was so glad to hear him talk about the sleep/wake phase of sleep so I'm not going to worry about it 😴

[@GaiaNaVi]

I'd love to embrace sleep! It makes me cry how much I want to sleep

[@marysmythe625]

So interesting, thank you 😍

[@kh-wg9bt]

I've been diagnosed with hypogonadism.my testosterone is in the gutter. I've been reading how to increase it naturally. The thing that comes up time and time again is sleep better and reduce stress. How do I do this whilst working 50 hours a week. Trying to exercise daily. Help my wife with our baby. Keep a check in my elderly dad and somehow keep ontop of bills, the house/ cars, maintaining my relationship with my wife... and friends,a dwindling pursuit. The modern lifestyle is hard. Most people have these every day stressors. But it's never ending and not balanced with destress

[@Rogerdowler]

I have same life as you describe. I found changing my eating through intermittent fasting and cutting out carbs has changed my mindset surprisingly. The bigger change still needs to happen in terms of not working 60 hours per week, but in the meantime the change in brain chemistry through diet has helped. Less moody, less depressed, less tired has helped me make other decisions which are taken with a positive mindset and have resulted in positive outcomes.

[@iCa11]

Well done ☺️

[@sashaneate744]

Dr Rangan, I hope you read this because ironically both Matthew & Russel clearly provide us with enlightening facts which motivate us to reschedule our lives to fit around our newly prioritised sleep, but do not handover a clear, fully effective model we should all follow, to ensure we are ticking all boxes, to maximise our sleep efficiency. The advice given is slowly trickled out, and its left to me, the uneducated lay person to piece together the given puzzles, but ultimately never creating or sticking to the correct sleeping plan. I understand the first step is to provide evidence for why sleep is so important. I think the productive and obvious next step is to nail down, and provide a fully effective sleep model for us all to follow.

[@horiaioanfilip5019]

Good sleep,neuroscientist ! You need it.

[@daz88888]

When I was in the mining sector 20 years ago, it was known within the OHS sector, that night shift workers faced a 'significant' shorter life expectancy. Interestingly and probably unrelated, the large mining companies destroyed unions, terminated staff and redeployed them to a contractor company, subsequently avoiding the empathetic employee relationship 😥

[@lynkinealy2926]

Causes cancer too

[@gailivey2015]

I was always a late to bed late to rise when I lived in the suburbs. If I even tried going to be earlier, I'd just lay awake half the night, anyway. When I moved out to the country, I loved going to bed at night and would fall asleep quickly. I'd wake up at the first light before the sun came up. Then I moved back to the 'burbs and my sleep pattern reverted. Now I live in the country again, but many years later and suffering from a chronic arthritis that is always so much worse upon waking, I tend to go to bed later, partly because there is a noisy road just outside my window (country folk drive so fast!) and partly because I don't want to face all the pain I feel upon waking up. I know that if I could get rid of the pain and the noise, I'd go back to early to rise again.

[@gailivey2015]

When I was living in the suburbs, I loved working swing shift. Because I could rarely wake up in the morning before ten, I hated being forced to get up at 6 so I could get to work on time. When I got to work swing shift, I was super happy because I was getting enough sleep.

[@yolandaross2574]

8

[@janityy]

Stop eating all sugar all bread all processed food all nuts, no coffee , no junk no flour nothing no pasta I do macrobiotics and believe me ure arthritis pain will go down . I eat vegies cooked as main part of my meal ,some fish during weak ,low salt ,little grains some beans , seaweed miso soup . Again u want to heal u have to pitch everything in ur kitchen most western food isn't food it's poison

[@gailivey2015]

@@janityy I have not eaten any of those things for six months and most of them not for a year or more. I eat only meat and eggs and butter. I do not eat any fruits or veggies at the moment, and have not eaten any for 5 months. My inflammation has reduced, but dumping oxalates is murder!

[@gardengoddess1283]

I totally understand the waking up in pain! It really sucks! I only sleep 4-6 hours a night, sometimes less!! The pain is so bad in the morning, I started sleeping in a chair.

[@MANDEE7962]

I need this I will finish it later but def a need

[@letitiakearney2423]

My mother slept for four hours every night and lived into her eighties. I have always had sleep problems from a young child and now that I’m older medication doesn’t work at all and I sleep three to four hours a night. I would love to put my head on my pillow and fall asleep but it just doesn’t work. No amount of medication or mediation has ever worked.

[@Atheria444]

I almost NEVER sleep due to bad chronic pain and being a 55 year old woman. I can feel it slowly killing me. I'm shocked I haven't started hallucinating. I've tried all the typical sleep help supplements, etc. and nothing works. Well, I did get some help from natural estrogen cream, but it had side effects I couldn't deal with. It seems to be genetic on my maternal side that once women hit a certain age (with me it started about age 40) they cannot sleep. I still have memories from my childhood seeing my grandmother drinking coffee in the farm house kitchen at 2-3 a.m. because she couldn't sleep. My mom, who has many serious health issues, and now dementia, struggles to sleep.

[@Atheria444]

I have always been a morning person. Even when I was 20 I didn't like staying up until 1 a.m.

[@puranic1]

Why she was depriving herself from sleeping drinking coffee at 2am?

[@Atheria444]

@@puranic1 Because she couldn't sleep anyway and figured she might as well get up and have a cup of coffee. I know it sounds counterproductive, but for some people (like me) caffeine actually relaxes us.

[@janityy]

I sleep 13 hours a day deep REM too, try macrobiotics pitch every food item in ure kitchen and believe me u stop all western food which is poison u will sleep

[@Atheria444]

@@janityy Keep in mind that I am a whole food vegan, so I don't eat junk. I ate a pseudo macrobiotic diet LONG ago. It can be a very healthy option. In all seriousness, I need chronic head pain relief and estrogen to sleep...sigh.

[@keylanoslokj1806]

"By virtue of influence of our inherited genes, our parents are still telling us in some sense what time we should wake up and go to bed." That's some sophisticated humor right there 👍

[@sigfreed11]

Love this guy, what a jolly guest! He probably got a good nights sleep

[@secallen]

He looks in bad shape.

[@niranjanpaul2176]

@@secallen but his logic is sound

[@richardmiddleton7770]

The driving at night thing is interesting. Remember when car head lights weren't very bright and had a yellow/orange glow? Same with street lighting, street lamps in the UK at least were orange, now they're all ultra bright white LED same as modern head lights!

[@beardumaw24]

6 to 10 hours are optimal for Sleep according to the neuroscientist. Which explains why I feel great with 6 hours of solid sleep each night. Go to bed at 10:00pm wake up at 4:00am I feel great and energetic for the day. I'm also very active athletic.

[@UTAH100]

I appreciate the experts insights though I wish he looked in better shape himself. Many doctors do not practice what they preach. The mechanics car is often the last to be fixed.

[@shaunezrakuziw5552]

I’m a lorry driver I could earn an extra £200 a week working night shift! But no thanks, you can’t put a price on health Health is wealth

[@KumariKumari-fw7nc]

Very true. What you earn extra will go for medicine👍

[@redcorner8953]

Dr Chatterjee - "Don't worry, this podcast is not designed to scare you". Title of video- How poor sleep leads to chronic illness.

[@secallen]

AKA how good sleep helps to reverse chronic illness - hopeful

[@thereseward7852]

"Early to bed, Early to rise Makes a man Healthy Wealthy & Wise" Ben Franklin

[@KumariKumari-fw7nc]

Very true, but in this era ,very difficult to adhere ....

[@leregarddeLamarr]

I know it’s a little sensitive subject but could you one day do a video specially about death. Thank you Doctor !!

[@MANDEE7962]

This is so scary…we really need to take sleep seriously 😢. I’ve always hated going to bed since I was a kid up to now 😞

[@dianasmith725]

I have been on a certain drug for my cancer which causes fatigue and insomnia. I’ll b going off it!

[@sreeladevi1780]

hellow dear russel foster sir... From yr mature, knowledge, experience & talent at yr age dat I'm gauging in u.....

[@suziemills5189]

And here I am , watching this at 2.30 in the morning coz I’m wide awake. Already got Diabetes and obesity

[@keetonplace]

I'm up late too, but healthy and slim. Been an insomniac all my adult life. Hate it! Use to work shift work could be the reason, plus my parents never went to bed early. Did someone say hereditary, or was the the video before this one?

[@jeniwildbird6795]

I wonder if the link in neural pathways between mental health and sleep-wake regulation might explain why SSSI medication still works for a lot of patients, despite the recent research disproving serotonin levels as a culprit of depression, because it indirectly helps regulate sleep cycles? And I am also intrigued as to whether, once more research is done into these proposed interweaving pathways/mechanisms, a correlation may be found between the degree of pathway/chemical overlap in individuals and their susceptibility to mental illness. For instance, does someone who has a much larger overlap in neural pathways therefore become more susceptible to illness, because even a small disruption in sleep causes a disproportionately greater disruption in neurochemical efficiency? The more we learn about the brain, the more complicated it becomes!! Excellent talk, as always, and a great way to kick off the new season. Thankyou Dr Chaterjee.

[@tammy3458]

What an interesting idea!!! I was very interested in your intriguing “theory” as it makes some sense when u go deeper. Very impressive! Thanks for sharing that:)

[@cathymoloney8668]

I am a burn survivor because when I was going through menopause, my nervous system was out of control. So an Anp put me on a lot of meds and she didn't know what she was doing. But at point I was thinking in such a distorted place that I got burned after blacking out for 8 days. I do not want to take meds but im in a particular place right and just need sleep. I have tried several natural products with no luck. Im planned to go outside in the morning and I haven't tried the specific type of magnesium threonate that is the one for sleep. However I'm getting weaker and very spacey and now, everything I am hearing is discussing how even a few night of not sleeping is so very disturbing and I am having all of the symptoms that are mentioned. Thanks for your input.

[@jeniwildbird6795]

Hi Cathy, menopause is the pits, im going through it too, and disturbed sleep is definitely one of the problems. Im very lucky to have an excellent health service with a consultant specialising in menopause. If you are in the UK being able to seek specialist advice is a bit of a lottery - push you GP hard, as this time of life is NOT about suffering in silence. I do hope the advice in this video on changing bad sleep patterns helps you in some way. Jeni

[@yl1487]

Huberman is a good introduction to hormone signalling here ... the absolute amount is far from the most helpful thing to consider, when trying to understand functioning of hormone communication systems. The data are overwhelming for mood disorders getting resolved with bright light in the morning for a majority of the population ... Why, how? Also, we may remember that some light wavelengths get through the skull to the brain. Further, IR reaches mitochondria, for in situ synthesis of melatonin (this being a distinct process from the pineal melatonin synthesis controlled from the eyes' superior visual field ipRGCs via SCN. This is just a modest start ...

[@UTAH100]

It's the food. It's always been the food.

[@joanneanderson6535]

Really enjoyed listening to the Dr. Wish I could get "regular" bedtime and be able to keep it😞

[@hoso2268]

I have no idea if this question has been asked already, however, I am wondering how much of our circadian system is affected by menopause for women?

[@bluebutterflywellness2273]

Every time I try to go to bed on time I have a harder time falling and staying asleep and am more tired the next day. OTOH, when I go to bed later, I fall asleep faster, rest more deeply and am more refreshed the following day. What's up with this?? 🤔

[@grzib]

Same

[@blueeyesandmudpies]

you're waiting until you're beyond tired and leaning toward exhaustion to allow yourself to sleep. If you make a routine that you stick to before bed, you'll train your body to understand what comes next. Also, swapping out phones for a book is going to help you reduce your exposure to the type of light that keeps your body up and stimulated. By no means am I perfect, i've been definitely letting the exhaustion tell me when it's bed time lately!

[@mjgrant1515]

same.

[@mjgrant1515]

@@blueeyesandmudpies good advice, i think i need to try that because i can’t get to sleep without 25 mg of diphenhydramine. if i don’t take one, i’m awake until 3 or 4 am. at leasti never have to take more than that but i really need to rectify this “habit”.

[@i.ehrenfest349]

@@mjgrant1515 you really don’t want to take antihistamines long term….

[@spinozareader]

I rise (am summoned by the alarm clock, that is) at 3:30 every morning and am at work by 5:30 a.m. I work in healthcare prepping patients for surgery and caring for them post-surgically. I've been in the "lark flock" for most of my life. Could I benefit from buying one of those full-spectrum lights in the mornings whilst having my java? I've always joked that if there was a pill I could take that would confer all the benefits that sleep provides, I'd prefer the pill. Especially when one considers that, if one's lived sixty years and dutifully gotten 8 hour's sleep each night, one's spent twenty years of that time on a mattress. I *know* my body needs the sleep but, like a willful child, I resist and resent it. Not rational, I realize. Also...I recommend the use of a black silk sleep mask when sleeping. The amount of light it blocks has been so helpful to me as I try to yield to sleep.

[@debstemperley8849]

Wow, I kind of think all insomniacs are very aware of how bad sleep deprivation is. We want to sleep and try everything. Articles like this just ramp up our anxiety.

[@jillijane9793]

Exactly. I so wish I could sleep. It's not like I don't try

[@Theintruder100]

Im on blood pressure tablets i didn't realise and have never been told to take them before i go to sleep

[@paul_devos]

You have A LOT of great and provocative videos and guests, but without sub-chapters on the videos. Just can't commit to even trying 1hour50 min videos. Have a job, wife, and kids. Would love to tho! I don't know what it takes, but I will watch Chris Williamson and Tom Bilyeu for the same topics and some of the game guests because they do have those sub-chapters on the video so I can watch the 30-40 mins I want and still do other things. :)

[@runthomas]

im A morning person too....its 7:13 am in london and i am just thinking of going to bed ... i cant sleep ..only naps ..simply because i have too many things to learn about...

[@Tyranix97]

In general, during the wake period, your cells work on generating cell waste; however, during the sleep cycle, you body works on eliminating cell waste. ... Just look at the way Cerebral Spinal Fluid works.

[@cathymoloney8668]

I am very interested in my sleep since I haven't had a normal night's sleep for 4 years. Drs I have don't want me to take medication, but I am an outside person and currently I am injured and can't spend a large part of my day outside as in the past. It's very much effecting my life in negative ways. Can you recommend the make of the lights I can purchase in order to get my morning light. I'm desperate. Love your televised podcast. You really take a pause to ask your question so that we all understand the answer as well as we can. So thank you

[@JustShort338]

Well, you can try valerian root supplements, if ur doctors dont want u to start on sleep medications( understandingly so,u have got well read doctors).

[@cathymoloney8668]

@@JustShort338 Now it appears so. I had to drop my previous group of Drs who actually let me go backwards. It's a very long story where I have to get attorneys involved. But I am desperate for sleep. It's because of other meds I currently have to take until I get surgery and that is the reason I can't take sleep meds for sleep. But I would love not to take prescriptions so trying to find natural solutions. Thanks for responding.

[@leomduffy794]

@@cathymoloney8668 most doctors do way more harm than good with medication synthetic medications that are not natural at all is not good for out body and brain. Amarica has 5% of the world's population but yet Amarica is prescribed 75% of the world's pharmaceutical medication. So many medications are overprescribed and they effect out sleep they can make us gain weight list goes on. Also antidepressants are the 5th most prescribed medication in amarica and antidepressant have horrible withdraws I was on Effexor and coming off it I was having brain zaps insomnia flu like symptoms doctors don't tell us anything about that.

[@jamesoommen]

Sauna Space Photon is a good one. Magnesium could help with pain and sleep.

[@cathymoloney8668]

@@JustShort338 Absolutely I respect my Drs. So I'm trying everything natural and to date, no luck. I just ordered magnesium threonate but wonder if I should also get the magnesium that contains I believe 5 types of magnesium. I use to get IV drips of mainly all B vitamins and a lot of magnesium and I felt great but all insurance began declining those wonderful drips so the Drs had to shut down their business. Yet a natural remedy and I also include the 10,000 mg drips which I have had many of those and they do the Job. But big pharma pays for all of the dangerous meds.

[@simpstr]

What if you wake up at 0500 and it doesn’t get light until 0700? That’s two hours in the dark.

[@gD-cp3cg]

Hypocrisy of human being. We know the rhythm of life is important but we create mobile phone, we know it is important to be free but we made application. We know how it is important to have time with family and friends but we allow to work by night and any shift . I remember my first time in Galway, I am french. When it was 2am in the morning, it was the closing time of the restaurant in the G hotel and one guy told me if you want to see something different, go to the Tesco and you will see people doing their shopping by night. I would always remember my reaction at that moment. It was the beginning of exploitation in 2008 and now we carry on with robot in the coming years. We as human are so stupid and it is anywhere in the world the same behaviour.

[@Peepsuk1234]

With a newborn I don’t think I’ll be solving any creative problems for a while.

[@itohanackermann5772]

I wake up every morning with headache! Don’t know why! Kind of tension headaches!

[@i.ehrenfest349]

But what about evening light’s influence on melatonin production?

[@ketonesnotglucose4978]

Magnesium is huge as well!